Loading...
FAQs 2016-10-20T15:13:14+00:00
What’s the WOD? 2018-03-27T15:02:42+00:00

The “WOD” is the “workout of the day.” Each day a new WOD is posted to our blog, and it’s part of a complete program designed to improve strength and conditioning. The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.

Where is the WOD? 2018-03-27T11:15:57+00:00

The WOD is always posted to our blog.

What if I can’t use the recommended weight or perform the programmed movements? 2018-03-27T15:03:20+00:00

Use a weight that’s manageable for you or use a percentage of the weight prescribed, and substitute movements you can do. Your CrossFit Coach will be your guide to help you scale the workout to your level.

Is the WOD enough? Should I do more? 2018-03-27T14:52:29+00:00

The WOD is a starting point, and each athlete will need to experiment to determine what “enough” means. Top athletes training for the CrossFit Games might need additional work to improve their fitness, while new athletes might need to reduce the volume of the WOD to optimize results. The exact amount of work can be determined with the assistance of your Coach and logging each workout in our digital system.

Part of the CrossFit philosophy includes pursuing or learning another sport or activity, and the demands of those sports will affect what you can do in each WOD. If you pursue another activity, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need to take extra days off, or to consider a WOD as “active rest” done at a lower intensity.

In general, if you work the WODs hard, you will find yourself at an improved level of fitness.

Will I/can I get big doing CrossFit? 2018-03-27T15:04:08+00:00

If you train the WODs hard, eat right and get lots of sleep, you will definitely gain lean mass and lose fat. And yes, you can build muscle mass with the CrossFit protocol.
The CrossFit protocol is designed to elicit a substantial neuroendocrine wallop and hence packs an anabolic punch that puts on impressive amounts of muscle, though that is not our concern. Strength is.

Those athletes who train for function end up with better form than those who value form over function. This is one of the beautiful ironies of training.

What do the acronyms and abbreviations in the WOD mean? 2018-03-27T15:04:35+00:00

Common CrossFit acronyms and abbreviations:

  • AMRAP: as many reps (sometimes rounds) as possible.
  • ATG: ass to grass.
  • BP: bench press.
  • BS: back squat.
  • BW (or BWT): bodyweight.
  • CFT: CrossFit Total, consisting of max squat, press and deadlift.
  • CLN: clean.
  • C&J: clean and jerk.
  • C2: Concept II rowing machine.
  • DL: deadlift.
  • FS: front squat.
  • GHD: the device that allows for the proper performance of a glute-ham raise, or a GHD sit-up.
  • GHR: glute-ham raise.
  • GHR or GHD sit-up: A sit-up done on the GHR or GHD machine.
  • GPP: general physical preparedness, aka “fitness.”
  • GTG: grease the groove, a protocol of doing many submaximal sets of an exercise throughout the day.
  • H2H: hand to hand; refers to Jeff Martone’s kettlebell “juggling” techniques (or to combat).
  • HSPU: handstand push-up.
  • HSQ: hang squat (clean or snatch).
  • IF: intermittent fasting.
  • KB: kettlebell.
  • KTE: knees-to-elbows.
  • Met-con: metabolic-conditioning workout.
  • MP: military press.
  • MU: muscle-up.
  • OHS: overhead squat.
  • Pd: pood.
  • PR: personal record.
  • PP: push press.
  • PSN: power snatch.
  • PU: pull-ups, possibly push-ups depending on the context.
  • Rep: repetition.
  • Rx’d, as Rx’d: as prescribed or as written. A WOD done without any adjustments.
  • RM: repetition maximum. Your 1RM is your max lift for 1 rep. Your 10 RM is the most you can lift 10 times.
  • SDHP: sumo deadlift high pull.
  • Set: a number of repetitions.
  • SPP: specific physical preparednesss, aka “skill training.”
  • SN: snatch.
  • SQ: squat.
  • TGU: Turkish get-up.
  • TTB: toes-to-bar.
  • WO, sometimes W/O: workout.
  • WOD: workout of the day.
  • YBF: you’ll be fine.
When loads are listed, do they include the weight of the bar? 2018-03-27T14:55:31+00:00

The bar is included. The prescribed weight always means total weight lifted.

Where can I find descriptions of the exercises prescribed in the WOD? 2018-03-27T14:56:08+00:00

Visit the Exercises & Demos page for videos of common CrossFit exercises.

Explain The Workouts with Names (the Girls) 2018-03-27T15:05:57+00:00
The Benchmark Girls
Angie
  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 squats
For time
Barbara
  • 20 pull-ups
  • 30 push-ups
  • 40 sit-ups
  • 50 squats

Rest precisely 3 minutes between each round.

5 rounds, each for time
Chelsea
  • 5 pull-ups
  • 10 push-ups
  • 15 squats
Every minute on the minute for 30 minutes
Cindy
  • 5 pull-ups
  • 10 push-ups
  • 15 squats
As many rounds as possible in 20 minutes
Diane
  • 225-lb. deadlifts
  • Handstand push-ups
21-15-9 reps for time
Elizabeth
  • 135-lb. cleans
  • Ring dips
21-15-9 reps for time
Fran
  • 95-lb. thrusters
  • Pull-ups
21-15-9 reps for time
Grace
  • 135-lb. clean and jerks
30 reps for time
Helen
  • Run 400 meters
  • 1.5-pood kettlebell swings, 21 reps
  • 12 pull-ups
3 rounds for time
Isabel
  • 135-lb. snatches
30 reps for time
Jackie
  • Row 1,000 meters
  • 45-lb. thrusters, 50 reps
  • 30 pull-ups
For time
Karen
  • 150 wall-ball shots, 20-lb. ball
For time
Linda
(a.k.a. 3 Bars of Death)
  • 1 1/2 body-weight deadlifts
  • Body-weight bench presses
  • 3/4 body-weight cleans
10-9-8-7-6-5-4-3-2-1 reps for time
Mary
  • 5 handstand push-ups
  • 10 1-legged squats
  • 15 pull-ups
As many rounds as possible in 20 minutes
Nancy
  • Run 400 meters
  • 95-lb. overhead squats, 15 reps
5 rounds for time
The New Girls
Annie
  • Double-unders
  • Sit-ups
50-40-30-20-10 reps for time
Eva
  • Run 800 meters
  • 2-pood kettlebell swings, 30 reps
  • 30 pull-ups
5 rounds for time
Kelly
  • Run 400 meters
  • 30 box jumps, 24-inch box
  • 30 wall-ball shots, 20-lb. ball
5 rounds for time
Lynne
  • Body-weight bench press
  • Pull-ups
5 rounds for max reps. There is no time component to this workout, although some versions Rx the movements as a couplet.
Nicole
  • Run 400 meters
  • Max-reps pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.
Amanda
  • Muscle-ups
  • 135-lb. snatches
9-7-5 reps for time
Gwen
  • Clean and jerk 15-12-9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

For load
Marguerita
  • Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
50 reps for time
Candy
  • 20 pull-ups
  • 40 push-ups
  • 60 squats
5 rounds for time
Maggie
  • 20 handstand push-ups
  • 40 pull-ups
  • 60 one-legged squats, alternating legs
5 rounds for time
Hope
  • Burpees
  • 75-lb. power snatches
  • Box jumps, 24-inch box
  • 75-pound thrusters
  • Chest-to-bar pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round after which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On the call of “rotate,” the athlete(s) must move to the next station immediately for a good score. One point is given for each rep.

3 rounds for max reps
Explain the Hero Workouts 2018-03-27T14:58:32+00:00
The Hero Workouts
JTJeff TaylorIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Midway, West Virginia, who was killed on June 28, 2005, while conducting combat operations in the vicinity of Asadabad, Afghanistan, in Kumar Province.

He is survived by his father, John; mother, Carrie; and wife, Erin.

First posted July 6, 2005

  • Handstand push-ups
  • Ring dips
  • Push-ups
21-15-9 reps for time
MICHAELMichael McGreeveyIn honor of U.S. Navy Lt. Michael McGreevy, 30, of Portville, New York, who was killed on June 28, 2005, when his MH-47 Chinook helicopter was shot down in the mountains of eastern Afghanistan.

He is survived by his wife, Laura; daughter, Molly; mother, Patricia; and father, Michael.

First posted July 15, 2005

  • Run 800 meters
  • 50 back extensions
  • 50 sit-ups
3 rounds for time
MURPHMichael MurphyIn memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005.
This workout was one of Mike’s favorites and he’d named it Body Armor. From here on it will be referred to as Murph in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

First posted Aug. 18, 2005

  • Run 1 mile
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • Run 1 mile
For time
Partition the pull-ups, push-ups and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb. vest or body armor, wear it.
DANIELDaniel CrabtreeDedicated to U.S. Army Sgt. 1st Class Daniel Crabtree, 31, of Canton, Ohio, who died in Al Kut, Iraq, on June 8, 2006, as a result of injuries sustained when an improvised explosive device detonated during combat operations.

He is survived by his wife, Kathy; and daughter, Mallory.

First posted June 15, 2006

  • 50 pull-ups
  • 400-meter run
  • 95-lb. thrusters, 21 reps
  • 800-meter run
  • 95-lb. thrusters, 21 reps
  • 400-meter run
  • 50 pull-ups
For time
JOSHJoshua HagerU.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

First posted Feb. 26, 2007

  • 95-lb. overhead squats, 21 reps
  • 42 pull-ups
  • 95-lb. overhead squats, 15 reps
  • 30 pull-ups
  • 95-lb. overhead squats, 9 reps
  • 18 pull-ups
For time
JASONJason LewisU.S. Navy Special Warfare Operator (SEAL) Jason Dale Lewis, 30, of Brookfield, Virginia, was killed by an improvised explosive device while conducting combat operations in Southern Baghdad, on July 6, 2007.

He is survived by his wife, Donna; and three children.

First posted Aug. 2, 2007

  • 100 squats
  • 5 muscle-ups
  • 75 squats
  • 10 muscle-ups
  • 50 squats
  • 15 muscle-ups
  • 25 squats
  • 20 muscle-ups
For time
BADGER Mark CarterIn honor of U.S. Navy Chief Petty Officer Mark Carter, 27, of Fallbrook, California, who was killed during combat operations in Iraq on Dec. 11, 2007.

He is survived by his father, Tom; mother, Cindy; three brothers and four sisters.

First posted Dec. 19, 2007

  • 95-lb. squat cleans, 30 reps
  • 30 pull-ups
  • Run 800 meters
3 rounds for time
JOSHIEJoshua WhitakerIn honor of U.S. Army Staff Sgt. Joshua Whitaker, 23, of Long Beach, California, who died of wounds sustained in small-arms fire in Afghanistan on May 15, 2007.

He is survived by his mother, Catherine; uncle, Robb; father, Frank Dougherty; aunt, Debra; and cousins, Rachel and Laura.

First posted Dec. 22, 2007

    • 40-lb. dumbbell snatches, 21 reps, right arm
    • 21 L-pull-ups
    • 40-lb. dumbbell snatches, 21 reps, left arm
    • 21 L-pull-ups

The snatches are full squat snatches.

3 rounds for time
NATENathan HardyIn honor of U.S. Navy Chief Special Warfare Operator (SEAL) Nate Hardy, who was killed Sunday, Feb. 4, 2008, during combat operations in Iraq.

Nate is survived by his wife, Mindi; and his infant son, Parker.

First posted Feb. 12, 2008

  • Muscle-ups, 2 reps
  • Handstand push-ups, 4 reps
  • 2-pood kettlebell swings, 8 reps
As many rounds as possible in 20 minutes
RANDYRandy SimmonsIn honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed Feb. 7, 2008, in the line of duty.

He is survived by his wife, Lisa; son, Matthew; and daughter, Gabrielle.

First posted Feb. 13, 2008

75-lb. power snatches, 75 reps For time
TOMMY VTommy ValentineIn honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona, on Feb. 13, 2008.

He is survived by his wife, Christina; son, John; and daughter, Meghan.

First posted March 12, 2008

  • 115-lb. thrusters, 21 reps
  • 15-ft. rope climbs, 12 ascents
  • 115-lb. thrusters, 15 reps
  • 15-ft. rope climbs, 9 ascents
  • 115-lb. thrusters, 9 reps
  • 15-ft. rope climbs, 6 ascents
For time
GRIFFSSgt Travis GriffinIn honor of U.S. Air Force Staff Sgt. Travis L. Griffin, 28, who was killed on April 3, 2008, in the Rasheed District of Baghdad, by an improvised explosive device strike to his vehicle.

Griffin is survived by his son, Elijah.

First posted June 9, 2008

  • Run 800 meters
  • Run 400 meters backward
  • Run 800 meters
  • Run 400 meters backward
For time
RYANFirefighter Ryan HummertMaplewood, Missouri, firefighter, Ryan Hummert, 22, was killed by sniper fire, July 21, 2008, when he stepped off his fire truck responding to a call.

He is survived by his parents, Andrew and Jackie.

First posted Oct. 8, 2008

  • 7 muscle-ups
  • 21 burpees
  • Each burpee terminates with a jump one foot above max standing reach.

5 rounds for time
ERINMCpl Erin DoyleCanadian Army Master Cpl. Erin Doyle, 32, was killed in a firefight on Aug. 11, 2008, in the Panjwaii District, Kandahar Province, Afghanistan.

He is survived by his wife, Nicole; and his daughter, Zarine.

First posted Oct. 9, 2008

  • 40-lb. dumbbell split cleans, 15 reps
  • 21 pull-ups
5 rounds for time
MR. JOSHUAJoshua HarrisU.S. Navy Special Warfare Operator 1st Class (SEAL) Joshua Thomas Harris, 36, drowned during combat operations on Aug. 30, 2008, in Afghanistan.

He is survived by his parents, Dr. Sam and Evelyn; brother, Ranchor; and twin sister, Kiki.

First posted Oct. 10, 2008

  • Run 400 meters
  • 30 GHD sit-ups
  • 250-lb. deadlifts, 15 reps
5 rounds for time
DTTimothy DavisIn honor of U.S. Air Force Staff Sgt. Timothy P. Davis, 28, who was killed on Feb. 20, 2009, while he was supporting operations in OEF and his vehicle was struck by an improvised explosive device.

Davis is survived by his wife, Megan; and 1-year-old son, T.J.

First posted April 13, 2009

  • 155-lb. deadlifts, 12 reps
  • 155-lb. hang power cleans, 9 reps
  • 155-lb. push jerks, 6 reps
5 rounds for time
DANNYDaniel SakaiOakland SWAT Sgt. Daniel Sakai, 35, was killed in the line of duty on March 21, 2009, along with fellow officers Sgt. Ervin Romans, Sgt. Mark Dunakin and Officer John Hege.

Daniel is survived by his wife, Jenni; and daughter, Jojiye.

First posted April 16, 2009

  • 30 box jumps, 24-inch box
  • 115-lb. push presses, 20 reps
  • 30 pull-ups
As many rounds as possible in 20 minutes
HANSENDaniel HansenU.S. Marine Staff Sgt. Daniel Hansen died Feb. 14, 2009, in Farah Province, Afghanistan, when an improvised explosive device he was working on detonated.

Hansen is survived by his mother, Sheryll; father, Delbert; younger sister, Katie; and twin brother, Matthew (also a Marine).

First posted May 2, 2009

  • 2-pood kettlebell swings, 30 reps
  • 30 burpees
  • 30 GHD sit-ups
5 rounds for time
TYLERTyler PartenU.S. Army 1st Lt. Tyler E. Parten, 24, of Arkansas, died Sept. 10, 2009, in Konar Province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small-arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

Parten is survived by his mother, Lona; and brother, Daniel.

First posted Oct. 17, 2009

  • Muscle-ups, 7 reps
  • 95-lb. sumo deadlift high pulls, 21 reps
5 rounds for time
LUMBERJACK 20LumberjacksAt 1:34 p.m., on Nov. 5, 2009, a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. He killed 12 soldiers and one civilian, and wounded 43 others.

U.S. Army Spc. Frederick Greene, 29, of Mountain City, Tennesee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with 11 of the wounded were active CrossFit athletes in the 20th Engineer Battalion, home to Lumberjack CrossFit.

First posted Dec. 5, 2009

275-lb. deadlifts, 20 reps
Run 400 meters
2-pood kettlebell swings, 20 reps
Run 400 meters
115-lb. overhead squats, 20 reps
Run 400 meters
20 burpees
Run 400 meters
20 chest-to-bar pull-ups
Run 400 meters
20 box jumps, 24-inch box
Run 400 meters
45-lb. dumbbell squat cleans, 20 reps
Run 400 meters
For time
STEPHENStephen BouzaneThird Battalion, Princess Patricia’s Canadian Light Infantry member Cpl. Stephen Bouzane, 26, was killed by an improvised explosive device on June 20, 2007, in the Panjwaii District in Afghanistan.

He is survived by his parents, Fred and Moureen; and sister, Kelly.

First posted Feb. 7, 2010

  • GHD sit-ups
  • Back extensions
  • Knees-to-elbows
  • 95-lb. stiff-legged deadlifts
30-25-20-15-10-5 reps for time
GARRETTGarrett LawtonU.S. Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, West Virginia, was killed by an improvised explosive device in Herat Province, Afghanistan, on Aug. 4, 2008.

He is survived by his wife, Trisha; and two sons, Ryan, 6, and Caden, 4.

First posted Feb. 22, 2010

  • 75 squats
  • 25 ring handstand push-ups
  • 25 L-pull-ups
3 rounds for time
WAR FRANKWarren A FrankU.S. Marine Capt. Warren A. Frank, 26, of Cincinnati, Ohio, died Nov. 25, 2008, while supporting combat operations in Ninewa Province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan.

He is survived by his wife, Allison; and daughters, Sophia Lynn and Isabella Grace.

First posted March 1, 2010

  • 25 muscle-ups
  • 100 squats
  • 35 GHD sit-ups
3 rounds for time
MCGHEERyan McGheeU.S. Army Cpl. Ryan C. McGhee, 21, was killed in action on May 13, 2009, by small-arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia. This was his fourth deployment, and his first to Iraq.

He is survived by his father, Steven of Myrtle Beach, South Carolina; his mother, Sherrie Battle McGhee; fiancee, Ashleigh Mitchell; and his brother, Zachary.

First posted April 15, 2010

  • 275-lb. deadlifts, 5 reps
  • 13 push-ups
  • 9 box jumps, 24-inch box
As many rounds as possible in 30 minutes
PAULPaul John Rizzo Domenic Sciullo IIPittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009.

He is survived by his fiancee, Lisa Esposito.

First posted April 24, 2010

  • 50 double-unders
  • 35 knees-to-elbows
  • 185-lb. overhead walk, 20 yards
5 rounds for time
JERRYJerry D PattonU.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan.

He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.

First posted May 9, 2010

Run 1 mile
Row 2,000 meters
Run 1 mile
For time
NUTTSAndrew NuttallCanadian Armed Forces Lt. Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group, was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, Afghanistan, on Dec. 23, 2009.

He is survived by his parents, Richard and Ethel Jane.

First posted May 28, 2010

  • 10 handstand push-ups
  • 250-lb. deadlifts, 15 reps
  • 25 box jumps, 30-inch box
  • 50 pull-ups
  • 100 wall-ball shots, 20-lb. ball
  • 200 double-unders
  • Run 400 meters with a 45-lb. plate
For time
ARNIEArnaldo QuinonesLos Angeles County Firefighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, Aug. 30, 2009, during the Station Fire. His emergency-response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, California.

He is survived by his wife, Lori; and daughter, Sophia Grace, born three weeks after his death.

fund for Arnie’s familyhas been established by the Los Angeles County Fire Department.

First posted May 29, 2010

With a single 2-pood kettlebell:

  • 21 Turkish get-ups, right arm
  • 50 kettlebell swings
  • 21 overhead squats, left arm
  • 50 kettlebell swings
  • 21 overhead squats, right arm
  • 50 kettlebell swings
  • 21 Turkish get-ups, left arm
For time
THE SEVENCIA 7A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on Dec. 30, 2009, after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched into the memorial wall at the CIA, forever in their names.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

First posted May 30, 2010

“The Seven”

  • 7 handstand push-ups
  • 135-lb. thrusters, 7 reps
  • 7 knees-to-elbows
  • 245-lb. deadlifts, 7 reps
  • 7 burpees
  • 2-pood kettlebell swings, 7 reps
  • 7 pull-ups
7 rounds for time
RJRobert J. CottleVeteran LAPD officer and U.S. Marine Corps Reservist Sgt. Maj. Robert J. Cottle, 45, was killed by an improvised explosive device while on patrol in southern Afghanistan on Wednesday, March 24, 2010. Cottle joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and most recently, SWAT.

He is survived by his wife, Emily; and 9-month-old daughter, Kaila. The LAPD established a trust fundfor them.

First posted June 22, 2010

  • Run 800 meters
  • 15-ft. rope climbs, 5 ascents
  • 50 push-ups
5 rounds for time
LUCERonald G. LuceCaptain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Mississippi, died Aug. 2, 2009, in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command-wire improvised explosive device.

He is survived by by his wife, Kendahl Shoemaker; 5-year-old daughter, Carrie; and parents, Ronald and Katherine.

First posted July 5, 2010

  • Run 1,000 meters
  • 10 muscle-ups
  • 100 squats
Wearing a 20-lb. vest, 3 rounds for time
JOHNSONMichael E. JohnsonU.S. Marine 1st Lt. Michael E. Johnson, 25, of the 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died Sept. 8, 2009, while supporting combat operations in Kunar Province, Afghanistan.

He is survived by his wife, Durinda.

First posted July 9, 2010

  • 245-lb. deadlifts, 9 reps
  • 8 muscle-ups
  • 155-lb. squat cleans, 9 reps
Complete as many rounds as possible in 20 minutes
ROYMichael C. RoyU.S. Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Florida, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8, 2009, in Nimroz Province, Afghanistan, while supporting combat operations.

He is survived by his wife, Amy; and three children, Michael, Landon and Olivia.

First posted July 27, 2010

  • 225-lb. deadlifts, 15 reps
  • 20 box jumps, 24-inch box
  • 25 pull-ups
5 rounds for time
ADAMBROWNAdam BrownU.S. Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17, 2010, in Komar Province, Afghanistan, in a battle against heavily armed militants.

He is survived by his wife, Kelley; two children, Nathan and Savannah; and his parents.

First posted Aug. 10, 2010

  • 295-lb. deadlifts, 24 reps
  • 24 box jumps, 24-inch box
  • 24 wall-ball shots, 20-lb. ball
  • 195-lb. bench presses, 24 reps
  • 24 box jumps, 24-inch box
  • 24 wall-ball shots, 20-lb. ball
  • 145-lb. cleans, 24 reps
2 rounds for time
COEKeith Adam CoeU.S. Army Sgt. Keith Adam Coe, 30, of Auburndale, Florida, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Washington, died April 27, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

He is survived by his wife, Katrina; two sons, Killian and Keith Jr.; and daughter, Klover.

First posted Aug. 12, 2010

  • 95-lb. thrusters, 10 reps
  • 10 ring push-ups
10 rounds for time
SEVERINSeverin SummersU.S. Army Sgt. 1st Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered in Jackson, Mississippi, died Aug. 2, 2009, in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command-wire improvised explosive device.

Summers is survived by his wife, Tammy Fraser; and daughters, Jessica, Shelby and Sarah.

First posted Sept. 5, 2010

    • 50 strict pull-ups
    • 100 push-ups, release hands from floor at the bottom
    • Run 5,000 meters

If you have a 20-lb. weight vest or body armor, wear it.

For time
HELTONJoseph HeltonU.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Georgia, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Florida, was killed Sept. 8, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle.

Helton is survived by his mother, Jiffy.

First posted Sept. 9, 2010

  • Run 800 meters
  • 50-lb. dumbbell squat cleans, 30 reps
  • 30 burpees
3 rounds for time
JACKJack MartinU.S. Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington, died Sept. 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife, Ashley; his parents, Jack and Cheryl; and siblings Abe, Mandi, Amber and Abi.

First posted Sept. 29, 2010

  • 115-lb. push presses, 10 reps
  • 1.5-pood kettlebell swings, 10 reps
  • 10 box jumps, 24-inch box
As many rounds as possible in 20 minutes
FORRESTForrest LeamonU.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed Oct. 26, 2009, when his helicopter crashed while on a counternarcotics mission in western Afghanistan.

He is survived by his wife, Ana; son, Luke; parents, Sue and Richard; and sister, Heather.

First posted Oct. 17, 2010

  • 20 L-pull-ups
  • 30 toes-to-bars
  • 40 burpees
  • Run 800 meters
3 rounds for time
BULGERNicholas BulgerCanadian Forces Cpl. Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009, while on patrol in the Zhari District of Afghanistan when an improvised explosive device detonated near his vehicle.

Bulger is survived by his wife, Rebeka; and daughters, Brookelynn and Elizabeth.

First posted Oct. 19, 2010

  • Run 150 meters
  • 7 chest-to-bar pull-ups
  • 135-lb. front squats, 7 reps
  • 7 handstand push-ups
10 rounds for time
BRENTONTimothy BrentonField Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on Oct. 31, 2009.

He is survived by his wife, Lisa; son, Quinn; and daughter, Kayliegh.

First posted Oct. 21, 2010

    • 100-ft. bear crawl
    • 100-ft. standing broad jump
    Do 3 burpees after every 5 broad jumps. If you have a 20-lb. vest or body armor, wear it.
5 rounds for time
BLAKEDavid Blake McLendonU.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed Sept. 21, 2010, in a helicopter crash during combat operations in the Zabul Province in Afghanistan.

McLendon is survived by his wife, Kate; parents, David and Mary-Ann; brother, Chris; and sister, Kelly Lockman.

First posted Nov. 13, 2010

  • 100-ft. walking lunge with 45-lb. plate held overhead
  • 30 box jumps, 24-inch box
  • 20 wall-ball shots, 20-lb. ball
  • 10 handstand push-ups
4 rounds for time
COLLINCollin Trent ThomasNavy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on Aug. 18, 2010, during combat operations in eastern Afghanistan.

He is survived by his fiancee, Sarah Saunders; parents, Clay and Jean; and sister, Meghan Edwards.

First posted Nov. 21, 2010

  • Carry 50-lb. sandbag 400 meters
  • 115-lb. push presses, 12 reps
  • 12 box jumps, 24-inch box
  • 95-lb. sumo deadlift high pulls, 12 reps
6 rounds for time
THOMPSONThompsonU.S. Army Capt. David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on Jan. 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan.

Thompson is survived by his wife, Emily; two daughters, Isabelle and Abigail; parents, Charles and Freida; and sister, Alisha Mueller.

First posted Nov. 30, 2010

    • 15-ft. rope climb, 1 ascent
    • 95-lb. back squat, 29 reps
    • 135-lb. barbell farmers carry, 10 meters

Begin the rope climbs seated on the floor.

10 rounds for time
WHITTENDan WhittenU.S. Army Capt. Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died Feb. 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device.

Whitten is survived by his wife, Starr; his mother, Jill; father, Dan; and sister, U.S. Army Capt. Sarah Whitten.

First posted Dec. 12, 2010

  • 2-pood kettlebell swings, 22 reps
  • 22 box jumps, 24-inch box
  • Run 400 meters
  • 22 burpees
  • 22 wall-ball shots, 20-lb. ball
5 rounds for time
BULLBrandon BarrettU.S. Marine Corps Capt. Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by his parents, Cindy and Brett; sisters, Ashley and Taylor; brother, Brock; and his grandmother, Carmen Johnson.

First posted Dec. 26, 2010

  • 200 double-unders
  • 135-lb. overhead squats, 50 reps
  • 50 pull-ups
  • Run 1 mile
2 rounds for time
RANKELJohn RankelU.S. Marine Corps Sgt. John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather, Don and Trisha Stockhoff; father and stepmother, Kevin and Kim; and brothers, Nathan Stockhoff and Tyler.

First posted Jan. 7, 2011

  • 225-lb. deadlifts, 6 reps
  • 7 burpee pull-ups
  • 2-pood kettlebell swings, 10 reps
  • Run 200 meters
As many rounds as possible in 20 minutes
HOLBROOKJason HolbrookU.S. Army Capt. Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29, 2010, in Tsagay, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

He is survived by his wife, Heather; and his parents, Joan and James.

First posted Jan. 27, 2011

  • 115-lb. thrusters, 5 reps
  • 10 pull-ups
  • 100-meter sprint
  • Rest 1 minute
10 rounds, each for time
LEDESMACarlos LedesmaNarcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona.

He is survived by his wife, Sherry; and sons, Luciano and Elijo.

First posted Feb. 8, 2011

  • 5 parallette handstand push-ups
  • 10 toes-through-rings
  • 15 medicine-ball cleans, 20-lb. ball
As many rounds as possible in 20 minutes
WITTMANJeremiah WittmanU.S. Army Sgt. Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on Feb. 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari Province, Afghanistan.

He is survived by his daughters, Miah and Ariauna; wife, Karyn; siblings, Robert H., Charity, Jenell and Natasha; father, Robert; and mother, Cynthia Church.

First posted Feb. 10, 2011

  • 1.5-pood kettlebell swings, 15 reps
  • 95-lb. power cleans, 15 reps
  • 15 box jumps, 24-inch box
7 rounds for time
MCCLUSKEYJason McCluskeyU.S. Army Sgt. Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, North Carolina, was killed on Nov. 4, 2010, when insurgents attacked his unit with small-arms fire in Zarghun Shahr, Mohammad Agha District, Afghanistan.

He is survived by his son, Landen; and mother, Delores Olivares.

First posted March 1, 2011

  • 9 muscle-ups
  • 15 burpee pull-ups
  • 21 pull-ups
  • Run 800 meters
3 rounds for time
WEAVER1Lt Todd WeaverU.S. Army 1st Lt. Todd W. Weaver, 26, of Hampton, Virginia, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, Kentucky, died on Sept. 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan.

He is survived by his wife, Emma; daughter, Kiley; parents, Don and Jeanne; and siblings, Glenn, Adrianna and Christina.

First posted March 18, 2011

  • 10 L-pull-ups
  • 15 push-ups
  • 15 chest-to-bar pull-ups
  • 15 push-ups
  • 20 pull-ups
  • 15 push-ups
4 rounds for time
ABBATEMatthew AbbateU.S. Marine Corps Sgt. Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on Dec. 2, 2010, while conducting combat operations in Helmand Province, Afghanistan.

He is survived by his wife, Stacie Rigall; son, Carson; mother, Karen Binion; father, Salvatore; and siblings, Dominica, Elliot, Valerie Binion and Kelly Binion.

First posted March 26, 2011

  • Run 1 mile
  • 155-lb. clean and jerks, 21 reps
  • Run 800 meters
  • 155-lb. clean and jerks, 21 reps
  • Run 1 mile
For time
HAMMERMichael BordelonU.S. Army 1st Sgt. Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq, on April 23, 2005.

He is survived by his wife, Mila; children, Mike Jr., Jacob and Johanna; mother, Dolores; and sister, Doreen Scioneaux.

First posted April 17, 2011

    • 135-lb. power cleans, 5 reps
    • 135-lb. front squats, 10 reps
    • 135-lb. jerks, 5 reps
    • 20 pull-ups

Rest 90 seconds between rounds

5 rounds, each for time
MOOREDavid MooreOfficer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on Jan. 26, 2011, from gunshot wounds suffered on Jan. 23, 2011, when he stopped a stolen vehicle and the driver opened fire.

He is survived by his mother, Jo Ann; father, Spencer; and sister, Carol Bongfeldt.

First posted April 28, 2011

  • 15-ft. rope climb, 1 ascent
  • Run 400 meters
  • Max-reps handstand push-ups
As many rounds as possible in 20 minutes
WILMOTColin WilmotCanadian Forces Pvt. Colin Wilmot, 24, of Fredericton, Nebraska, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008, from wounds suffered when an explosive device detonated near him in the Panjwaii District of Afghanistan.

He is survived by his fiancee, Laura; father, Eric Craig; and sister, Kathleen.

First posted May 20, 2011

  • 50 squats
  • 25 ring dips
6 rounds for time
MOONChris MoonU.S. Army Spc. Christopher Moon, 20, of Tucson, Arizona, assigned to 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died on July 13, 2010, from injuries sustained on July 6, 2010, in Arghandab, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

He is survived by his parents, Marsha and Brian; and sister, Sunday.

First posted June 2, 2011

  • 40-lb. dumbbell hang split snatches, 10 reps, right arm
  • 15-ft. rope climb, 1 ascent
  • 40-lb. dumbbell hang split snatches, 10 reps, left arm
  • 15-ft. rope climb, 1 ascent

Alternate feet in the split snatch sets.

7 rounds for time
SMALLNAMEU.S. Army Staff Sgt. Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on Feb. 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small-arms fire in Faramuz, Afghanistan.

He is survived by his father and stepmother, Murray and Karen; mother and stepfather, Mary and Peter MacFarland; and fiancee, Amanda Charney.

First posted June 12, 2011

  • Row 1,000 meters
  • 50 burpees
  • 50 box jumps, 24-inch box
  • Run 800 meters
3 rounds for time
MORRISONMorrisonU.S. Army Spc. Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on Sept. 26, 2010, from injuries suffered on Sept. 25, 2010, when insurgents in Kandahar, Afghanistan, attacked his vehicle with an improvised explosive device.

He is survived by his father, Donald; mother, Susan; brother, Gary; and sister, Katie.

First posted July 4, 2011

  • Wall-ball shots, 20-lb. ball
  • Box jumps, 24-inch box
  • Kettlebell swings, 1.5 pood
50-40-30-20-10 reps of:
MANIONTravis ManionFirst Lt. Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq.

He is survived by his father, Colonel Tom; mother, Janet; and sister, Ryan Borek.

First posted July 18, 2011

  • Run 400 meters
  • 135-lb. back squats, 29 reps
7 rounds for time
GATORGatorU.S. Army Spc. Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.

He is survived by his brother, Edward; sisters, Jennifer Daly and Sarah Ferrell; father, Edward; and mother, Catherine Haines.

First posted Aug. 12, 2011

  • 185-lb. front squats, 5 reps
  • 26 ring push-ups
8 rounds for time
BRADLEYNAMEU.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on Jan. 3, 2010, by an improvised explosive device in Zhari District, Kandahar Province, Afghanistan.

He is survived by his wife, Tiffany; daughter, Chloe; parents, Gary and Paula; and brother, Ryan.

First posted Aug. 17, 2011

  • Sprint 100 meters
  • 10 pull-ups
  • Sprint 100 meters
  • 10 burpees
  • Rest 30 seconds
10 rounds for time
MEADOWSJoshua S. MeadowsU.S. Marine Corps Capt. Joshua S. Meadows, 30, of Bastrop, Texas, assigned to 1st Marine Special Operations Battalion, Marine Corps Forces Special Operations Command, based in Camp Pendleton, California, was killed by enemy fire on Sept. 5, 2009, in Farah Province, Afghanistan.

He is survived by his wife, Angela; daughter, Olivia; mother, Jan; and sister, Erin.

First posted Sept. 5, 2010

  • 20 muscle-ups
  • 25 lowers from an inverted hang on the rings, slowly, with straight body and arms
  • 30 ring handstand push-ups
  • 35 ring rows
  • 40 ring push-ups
For time
SANTIAGOanibal santiagoU.S. Army Sgt. Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July 18, 2010, in Bagram, Afghanistan.

He is survived by his wife, Mandy; sons, Hannibal, Desmond and Darian; and parents, Anibal and Maria.

First posted Sept. 24, 2011

  • 35-lb. dumbbell hang squat cleans, 18 reps
  • 18 pull-ups
  • 135-lb. power cleans, 10 reps
  • 10 handstand push-ups
7 rounds for time
CARSENathan CarseU.S. Army Cpl. Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on Feb. 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device.

He is survived by his mother, Janis; and sisters, Megan Brown and Kristin Purdy.

First posted Oct. 2, 2011

  • 95-lb. squat cleans
  • Double-unders
  • 185-lb. deadlifts
  • Box jumps, 24-inch box
  • Begin each round with a 50-meter bear crawl
21-18-15-12-9-6-3 reps for time
BRADSHAWBrian BradshawU.S. Army 1st Lt. Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Arkansas, died in Kheyl, Afghanistan, on June 25, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.

He is survived by his parents, Paul and Mary; and brother, Robert.

First posted Oct. 23, 2011

  • 3 handstand push-ups
  • 225-lb. deadlifts, 6 reps
  • 12 pull-ups
  • 24 double-unders
10 rounds for time
WHITEAshley WhiteU.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.

She is survived by her husband, Capt. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney.

First posted Nov. 8, 2011

  • 15-ft. rope climbs, 3 ascents
  • 10 toes-to-bars
  • 21 walking lunges with 45-lb. plate held overhead
  • Run 400 meters
5 rounds for time
SANTORAJason SantoraUS Army Sgt. Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar Province, Afghanistan, on April 23, 2010, from wounds sustained during a firefight with insurgents.

He is survived by his parents, Gary and Theresa; and sister, Gina.

First posted Nov. 24, 2011

  • 155-lb. squat cleans, 1 minute
  • 20-ft. shuttle sprints (20 ft. forward + 20 ft. backwards = 1 rep), 1 minute
  • 245-lb. deadlifts, 1 minute
  • Burpees, 1 minute
  • 155-lb. jerks, 1 minute
  • Rest 1 minute
3 rounds for reps
WOODSGT Brett WoodAustralian Army Sgt. Brett Wood MG, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand Province, Afghanistan, after insurgents attacked him with an improvised explosive device.

He is survived by his wife, Elvi; mother, Allison; and father, David. Donations can be made in his name to the Commando Welfare Trust.

First posted Dec. 7, 2011

  • Run 400 meters
  • 10 burpee box jumps, 24-inch box
  • 95-lb. sumo deadlift high pulls, 10 reps
  • 95-lb. thrusters, 10 reps
  • Rest 1 minute
5 rounds for time
HIDALGODarren HidalgoU.S. Army 1st Lt. Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on Feb. 20, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in the country and on patrols rather than return home.

He is survived by his father, Jorge; mother, Andrea; brothers, Miles and Jared; and sister, Carmen.

First posted Dec. 29, 2011

    • Run 2 miles
    • Rest 2 minutes
    • 135-lb. squat cleans, 20 reps
    • 20 box jumps, 24-inch box
    • 20 walking lunges with 45-lb. plate held overhead
    • 20 box jumps, 24-inch box
    • 135-lb. squat cleans, 20 reps
    • Rest 2 minutes
    • Run 2 miles

If you have a 20-lb. vest or body armor, wear it.

For time
RICKYRicky RuddU.S. Army Sgt. William “Ricky” Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on Oct. 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq.

He is survived by his father, William; stepmother, Barbara Rudd; stepbrother, Josh; mother, Pamela Lam; and sister, Elizabeth.

First posted Dec. 30, 2011

  • 10 pull-ups
  • 75-lb. dumbbell deadlifts, 5 reps
  • 135-lb. push presses, 8 reps
Complete as many rounds as possible in 20 minutes
DAE HANDae Han ParkU.S. Army Sgt. First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011, in Wardak Province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device.

He is survived by his wife, Mi Kyong; daughters, Niya and Sadie; parents, Joseph and Bonnie; and siblings, Katie and Saejin.

First posted Dec. 31, 2011

  • Run 800 meters with a 45-lb. barbell
  • 15-ft. rope climb, 3 ascents
  • 135-lb. thrusters, 12 reps
3 rounds for time
DESFORGESJoshua DesforgesU.S. Marine Corps Sgt. Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by his parents, David and Arlene; and his loving sister, Janelle.

First posted Jan. 28, 2012

  • 225-lb. deadlifts, 12 reps
  • 20 pull-ups
  • 135-lb. clean and jerks, 12 reps
  • 20 knees-to-elbows
5 rounds for time
RAHOISSA Gregory RahoiU.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on Dec. 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia.

He is survived by his parents, Natalie and Richard; sister, Teri; and fiancee, Paula Paulk.

First posted Feb. 4, 2012

  • 12 box jumps, 24-inch box
  • 95-lb. thrusters, 6 reps
  • 6 bar-facing burpees
As many rounds as possible in 12 minutes
ZIMMERMAN1Lt James ZimmermanU.S. Marine Corps 1st Lt. James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on Nov. 2, 2010, while conducting combat operations in Helmand Province, Afghanistan.

He is survived by his wife, Lynel Winters; parents, Tom and Jane; sister, Megan; and brother, Christian.

First posted Feb. 25, 2012

  • 11 chest-to-bar pull-ups
  • 315-lb. deadlifts, 2 reps
  • 10 handstand push-ups
As many rounds as possible in 25 minutes
KLEPTOMaj David BrodeurU.S. Air Force Maj. David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Arkansas, died on April 27, 2011, in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee.

He is survived by his wife, Susie; daughter, Elizabeth; and son, David.

First posted March 6, 2012

  • 27 box jumps, 24-inch box
  • 20 burpees
  • 145-lb. squat cleans, 11 reps
4 rounds for time
DELDimitri Del CastilloU.S. Army 1st Lt. Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar Province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire.

He is survived by his wife, Katie; his parents, Mr. and Mrs. Carlos E. Del Castillo; his brother, Carlos Andres; and sister, Anna.

First posted March 27, 2012

  • 25 burpees
  • Run 400 meters with a 20-lb. medicine ball
  • 25 weighted pull-ups with a 20-lb. dumbbell
  • Run 400 meters with a 20-lb. medicine ball
  • 25 handstand push-ups
  • Run 400 meters with a 20-lb. medicine ball
  • 25 chest-to-bar pull-ups
  • Run 400 meters with a 20-lb. medicine ball
  • 25 burpees
For time
PHEEZYPhilip P. ClarkU.S. Marine Corps Lance Cpl. Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by his wife, Ashton; father, Mike; stepmother, Tammy; mother, Rosmari Kruger; and brothers, Tyler, Kyle and Ryan Nordyke.

First posted April 7, 2012

  • 165-lb. front squats, 5 reps
  • 18 pull-ups
  • 225-lb. deadlifts, 5 reps
  • 18 toes-to-bars
  • 165-lb. push jerks, 5 reps
  • 18 hand-release push-ups
3 rounds for time
J.J.Lance Corporal Justin James WilsonU.S. Marine Lance Cpl. Justin James “JJ” Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by his wife, Hannah McVeigh; parents, Lance and Frances; brother, Christopher; and sister, Jamie-Ella.

First posted April 25, 2012

  • 185-lb. squat clean, 1 rep
  • 10 parallette handstand push-ups
  • 185-lb. squat cleans, 2 reps
  • 9 parallette handstand push-ups
  • 185-lb. squat cleans, 3 reps
  • 8 parallette handstand push-ups
  • 185-lb. squat cleans, 4 reps
  • 7 parallette handstand push-ups
  • 185-lb. squat cleans, 5 reps
  • 6 parallette handstand push-ups
  • 185-lb. squat cleans, 6 reps
  • 5 parallette handstand push-ups
  • 185-lb. squat cleans, 7 reps
  • 4 parallette handstand push-ups
  • 185-lb. squat cleans, 8 reps
  • 3 parallette handstand push-ups
  • 185-lb. squat cleans, 9 reps
  • 2 parallette handstand push-ups
  • 185-lb. squat cleans, 10 reps
  • 1 parallette handstand push-up
For time
JAG 28Senior Airman Mark ForesterU.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on Sept. 29, 2010, while conducting combat operations in Uruzgan Province, Afghanistan.

He is survived by his parents, Ray and Pat; and siblings, Terri, David, Joseph and Thad.

First posted May 13, 2012

  • Run 800 meters
  • 28 kettlebell swings, 2-pood kettlebell
  • 28 strict pull-ups
  • 28 kettlebell clean and jerks, 2-pood each
  • 28 strict pull-ups
  • Run 800 meters
For time
BRIANBrian BillU.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on Aug. 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak Province, Afghanistan.

He is survived by his mother, Patricia Parry, and her husband, Dr. Michael Parry; his father, Scott; and siblings, Christian, Amy, Andrea, Kerry, Tessa and Morgan.

First posted May 15, 2012

  • 15-ft. rope climbs, 5 ascents
  • 185-lb. back squats, 25 reps
3 rounds for time
NICKNicholas P. SteinbacherU.S. Army Spc. Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on Dec. 10, 2006, of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq.

He is survived by his parents, Paul and Carolyn; and brothers, Dan and Kirk.

First posted June 19, 2012

  • 45-lb. dumbbell hang squat cleans, 10 reps
  • 6 handstand push-ups on dumbbells
12 rounds for time
STRANGEMichael StrangeU.S. Navy Cryptologist Technician (Collection) Petty Officer 1st Class (Expeditionary Warfare Specialist) Michael J. Strange, 25, of Philadelphia, Pennsylvania, assigned to an East Coast-based Naval Special Warfare unit, died on Aug. 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak Province, Afghanistan.

He is survived by his fiancee, Breanna Hostetler; parents, Elizabeth and Charles; and siblings, Katelyn, Carly and Charles.

First posted June 24, 2012

  • 600-meter run
  • 1.5-pood weighted pull-up, 11 reps
  • 11 walking lunges, carrying 1.5-pood kettlebells
  • 1.5-pood kettlebell thruster, 11 reps
8 rounds for time
TUMILSONJT TUMILSONU.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on Aug. 6, 2011, in Wardak Province, Afghanistan, of wounds suffered when his helicopter crashed.

He is survived by his parents, George and Kathy, and Joy and Scott McMeekan; sisters, Kristie and Joy; and his dog Hawkeye.

First posted July 4, 2012

  • Run 200 meters
  • 11 dumbbell burpee deadlifts, 60-lb. dumbbells
8 rounds for time
SHIPPrescott ShipwayCanadian Forces Sgt. Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on Sept. 7, 2008, by a roadside bomb in Kandahar Province, Afghanistan.

He is survived by his wife, DeeDee; son, Hayden; and daughter, Rowan.

First posted July 24, 2012

  • 185-lb. squat cleans, 7 reps
  • 8 burpee box jumps, 36-inch box
9 rounds for time
JAREDJared Van AalstU.S. Army Master Sgt. Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died Aug. 4, 2010, in Kunduz Province, Afghanistan, of wounds suffered while his unit was conducting combat operations.

He is survived by his wife, Katie Van Aalst; his daughters, Kaylie and Ava; and a posthumous son, Hugh Jared.

First posted Aug. 9, 2012

  • Run 800 meters
  • 40 pull-ups
  • 70 push-ups
4 rounds for time
TULLYMichael TullyU.S. Army Sgt. 1st Class Michael J. Tully, 33, of Falls Creek, Pennsylvania, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on Aug. 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device.

He is survived by his son, Slade.

First posted Aug. 23, 2012

  • Swim 200 meters
  • 40-lb. dumbbell squat cleans, 23 reps
4 rounds for time
HOLLEYMANAaron HolleymanU.S. Army Staff Sgt. Aaron N. Holleyman, 27, of Glasgow, Mississippi, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on Aug. 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters, Shelby and Erin; son, Zachary; parents, Ross and Glenda; and siblings, Kelly and Daniel.

First posted Aug. 30, 2012

  • 5 wall-ball shots, 20-lb. ball
  • 3 handstand push-ups
  • 225-lb. power clean, 1 rep
30 rounds for time
ADRIANAdrian ElizaldeU.S. Army Sgt. 1st Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on Aug. 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device.

He is survived by his parents, Jorge and Teresa; sister, Rachel; and daughter, Sydney Grace.

First posted Sept. 23, 2012

  • 3 forward rolls
  • 5 wall climbs
  • 7 toes-to-bars
  • 9 box jumps, 30-inch box
7 rounds for time
GLENGlen DohertyFormer U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on Sept. 11, 2012.

He is survived by his parents, Ben and Barbara; sister, Katie; and brother, Greg.

First posted Oct. 12, 2012

  • 135-lb. clean and jerks, 30 reps
  • Run 1 mile
  • 15-ft. rope climbs, 10 ascents
  • Run 1 mile
  • 100 burpees
For time
TOMThomas MartinU.S. Army 1st Lt. Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Arkansas, died on Oct. 14, 2007, in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small-arms fire.

He is survived by his parents, Edmund and Candis; sisters, Sarah Hood, Becky and Laura; fiancee, Erika Noyes; and grandmother, E. Jean.

First posted Oct. 14, 2012

  • 7 muscle-ups
  • 155-lb. thrusters, 11 reps
  • 14 toes-to-bars
As many rounds as possible in 25 minutes
RALPHRalph JohnsonBritish Army 2nd Lt. Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on Aug. 1, 2006, in Helmand Province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

First posted Nov. 9, 2012

  • 250-lb. deadlifts, 8 reps
  • 16 burpees
  • 15-ft. rope climbs, 3 ascents
  • Run 600 meters
4 rounds for time
CLOVISClovis T. RayU.S. Army 2nd Lt. Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15, 2012, in Kunar Province, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, Shannon; son, Dean; parents, Bob Ben Sr. and Cecilia; brothers, Eddie and Bob Ben Jr.; and sister, Jennifer.

First posted Nov. 11, 2012

    • Run 10 miles
    • 150 burpee pull-ups

Partition the run and burpee pull-ups as needed.

For time
WESTONMichael WestonU.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on Oct. 29, 2009, when the helicopter he was in crashed in western Afghanistan.

He is survived by his wife, Cynthia Tidler; parents, Judy Zarit and Steve; and brother, Thomas.

First posted Nov. 21 2012

  • Row 1,000 meters
  • 200-meter farmers carry, 45-lb. dumbbells
  • 45-lb. dumbbell waiters walk, 50 meters, right arm
  • 45-lb. dumbbell waiters walk, 50 meters, left arm
5 rounds for time
LOREDOEdwardo LoredoU.S. Army Staff Sgt. Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010, in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, 1st Sgt. Jennifer Loredo; daughter, Laura Isabelle; stepdaughter, Alexis; and son, Eddie Enrique.

First posted Dec. 31, 2012

  • 24 squats
  • 24 push-ups
  • 24 walking-lunge steps
  • Run 400 meters
6 rounds for time
SEANSean FlanneryU.S. Army Staff Sgt. Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on Nov. 22, 2010, in Kandahar Province, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his fiancee, Christina Martin; mother, Charlene; and brothers, Sgt. Brian Flannery and Devin.

First posted Jan. 22, 2013

  • 11 chest-to-bar pull-ups
  • 75-lb. front squats, 22 reps
10 rounds for time
HORTMANJohn D. HortmanU.S. Army Capt. John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on Aug. 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise.

He is survived by his mother, Brenda Jones; sister, Jill; and brother, Andy Pierce.

First posted Feb. 13, 2013

  • Run 800 meters
  • 80 squats
  • 8 muscle-ups
As many rounds as possible in 45 minutes
HAMILTONAdam HamiltonU.S. Army Spc. Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May, 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device.

He is survived by his father, Scott; stepmother, Connie; mother, Nancy Krestan; brothers, Brandon and Nick Krestan; and sisters, Shawney and Taya.

First posted Feb. 22, 2013

  • Row 1,000 meters
  • 50 push-ups
  • Run 1,000 meters
  • 50 pull-ups
3 rounds for time
ZEUSDavid HickmanU.S. Army Spc. David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on Nov. 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife, Calli; parents, David and Veronica; and brother, Devon.

First posted Feb. 26, 2013

  • 30 wall-ball shots, 20-lb. ball
  • 75-lb. sumo deadlift high pulls, 30 reps
  • 30 box jumps, 20-inch box
  • 75-lb. push presses, 30 reps
  • Row 30 calories
  • 30 push-ups
  • Body-weight back squats, 10 reps
3 rounds for time
BARRAZARicardo BarrazaU.S. Army Staff Sgt. Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi, Iraq, when he came under small-arms fire by enemy forces during combat operations.

He is survived by his parents, Francisco and Nina; his siblings, Amanda, Rachel, Jamie and Frankie; and his fiancee, Maghan K. Harrington and her daughter, Kayla.

First posted March 17, 2013

As many rounds as possible in 18 minutes
CAMERONThomas CameronU.S. Coast Guard Lt. Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on Feb. 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.

He is survived by his parents, Bette and John; and brother, Alex.

First posted March 26, 2013

  • 50 walking-lunge steps
  • 25 chest-to-bar pull-ups
  • 50 box jumps, 24-inch box
  • 25 triple-unders
  • 50 back extensions
  • 25 ring dips
  • 50 knees-to-elbows
  • 25 wall-ball, “2-fer-1s,” 20-lb. ball
  • 50 sit-ups
  • 15-ft. rope climbs, 5 ascents
For time
JORGEFernando JorgeU.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on Feb. 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.

He is survived by his sister, Gina.

First posted April 7, 2013

  • 30 GHD sit-ups
  • 155-lb. squat cleans, 15 reps
  • 24 GHD sit-ups
  • 155-lb. squat cleans, 12 reps
  • 18 GHD sit-ups
  • 155-lb. squat cleans, 9 reps
  • 12 GHD sit-ups
  • 155-lb. squat cleans, 6 reps
  • 6 GHD sit-ups
  • 155-lb. squat cleans, 3 reps
For time
SCHMALLSU.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan.

He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

First posted April 23, 2013

  • Run 800 meters

Then, two rounds of:

  • 50 burpees
  • 40 pull-ups
  • 30 single-leg squats
  • 20 kettlebell swings, 1.5 pood
  • 10 handstand push-ups

Then, run 800 meters

For time
BREHMDale BrehmU.S. Army Sgt. Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small-arms fire from enemy forces during combat operations in Ar Ramadi, Iraq.

He is survived by his wife, Raini; father, William; stepmother, Linda; and mother, Laura Williams.

First posted May 14, 2013

  • 15-ft. rope climbs, 10 ascents
  • 225-lb. back squats, 20 reps
  • 30 handstand push-ups
  • Row 40 calories
For time
OMAROmar VasquezU.S. Army 1st Lt. Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device.

He is survived by his parents, Maria and Pablo; sister, Marisel; and brothers, Pablo and Javier.

First posted May 21, 2013

  • 95-lb. thrusters, 10 reps
  • 15 bar-facing burpees
  • 95-lb. thrusters, 20 reps
  • 25 bar-facing burpees
  • 95-lb. thrusters, 30 reps
  • 35 bar-facing burpees
For time
GALLANTTaylor GallantU.S. Navy Petty Officer 2nd Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on Jan. 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean.

He is survived by his son, Ethan; brother, Kyle; mother, Elizabeth; and father, Joseph.

First posted June 13, 2013

  • Run 1 mile with a 20-lb. medicine ball
  • 60 burpee pull-ups
  • Run 800 meters with a 20-lb. medicine ball
  • 30 burpee pull-ups
  • Run 400 meters with a 20-lb. medicine ball
  • 15 burpee pull-ups
For time
BRUCKNathan BruckenthalU.S. Coast Guard Petty Officer 3rd Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded.

He is survived by his wife, Pattie; daughter, Harper, born after his death; father, Eric; mother, Laurie Bullock; and sister, Noabeth.

First posted June 26, 2013

  • Run 400 meters
  • 185-lb. back squats, 24 reps
  • 135-lb. jerks, 24 reps
4 rounds for time
WYKJacob WykstraArmy Pfc. Jacob H. “Wyk” Wykstra, 21, of Thornton, Colorado, assigned to 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, died May 28, 2014, in Kandahar Province, Afghanistan, of injuries sustained in an aircraft accident.

He is survived by his wife, Katie Wykstra; mother, Heidi Katzenbach; father, Thomas Wykstra; brothers, Aiden and Connor Wykstra; sister, Hannah Donato; stepfather Ray Katzenbach; and stepmother, Joyce Wykstra.

First posted June 28, 2014

  • 225-lb. front squats, 5 reps
  • 15-foot rope climbs, 5 ascents
  • Run 400 meters with a 45-lb. plate
5 rounds for time
SMYKOWSKIMark SmykowskiU.S. Marine Corps Sgt. Mark T. Smykowski, 23, of Mentor, Ohio, assigned to 2nd Reconnaissance Battalion, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on June 6, 2006, while conducting combat operations in Al Anbar Province, Iraq.

He is survived by his mother, Diana Ross; father, Bert; and brothers, Darren and Kenny, both Marines.

First posted July 4, 2013

  • Run 6,000 meters
  • 60 burpee pull-ups
  • If you have body armor or a 30-lb. vest, wear it.

For time
FALKELChris FalkelU.S. Army Staff Sgt. Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on Aug. 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan.

He is survived by his parents, Jeff and Dianne Falkel.

First posted Aug. 20, 2013

  • 8 handstand push-ups
  • 8 box jumps, 30-inch box
  • 15-ft. rope climb, 1 ascent
As many rounds as possible in 25 minutes
DONNYDonald NicholsU.S. Army Spc. Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman Province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.

He is survived by his mother and stepfather, Roger and Becky Poock; father and stepmother, Jeff and Jeanie; and his brothers, Nick and Joe.

First posted Aug. 21, 2013

  • 225-lb. deadlifts
  • Burpees
21-15-9-9-15-21 reps for time
DOBOGAIDerek DobogaiU.S. Army Capt. Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on Aug. 22, 2007, in Multaka, Iraq, of injuries suffered when his unit’s helicopter crashed.

He is survived by his parents, David and Lisa; and brothers, Daniel and David Jr.

First posted Aug. 22, 2013

  • 8 muscle-ups
  • 22-yard farmers carry, 50-lb. dumbbells
7 rounds for time
RONEYRonan KerrPolice Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011, by a car bomb outside his home in Omagh.

He is survived by his mother, Nuala; brothers, Cathair and Aaron; and sister, Dairine.

First posted Sept. 3, 2013

  • Run 200 meters
  • 135-lb. thrusters, 11 reps
  • Run 200 meters
  • 135-lb. push presses, 11 reps
  • Run 200 meters
  • 135-lb. bench presses, 11 reps
4 rounds for time
DONU.S. Marine Cpl. Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by his mother, Susan; his father, David Sr.; his sister, Jennifer Pupillo; and his brothers, David Jr. and Jacob.

First posted Sept. 11, 2013

  • 110-lb. deadlifts, 66 reps
  • 66 box jumps, 24-inch box
  • 1.5-pood kettlebell swings, 66 reps
  • 66 knees-to-elbows
  • 66 sit-ups
  • 66 pull-ups
  • 55-lb. thrusters, 66 reps
  • 66 wall-ball shots, 20-lb. ball
  • 66 burpees
  • 66 double-unders
For time
DRAGONU.S. Army Capt. Nicholas Rozanski, 36, of Dublin, Ohio, assigned to the 1st Battalion, 148th Infantry Regiment, 37th Infantry Brigade Combat Team, of the Ohio National Guard, based in Walbridge, Ohio, died on April 4, 2012, of wounds sustained during an enemy attack in Faryab province, Afghanistan.

He is survived by his wife, Jennifer; daughters, Emma and Anna; mother, Pamela Mitchell; father, Jan; and brothers Keith and Alex.

First posted Oct. 5, 2013

  • Run 5,000 meters
  • 4 minutes to find 4-rep-max deadlift
  • Run 5,000 meters
  • 4 minutes to find 4-rep-max push jerk
For load and time
WALSHU.S. Army 1st Lt. Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device.

He is survived by his wife, Debbra; son, Austin; parents, Carolyn and Paul; and brother, Christopher.

First posted Oct. 20, 2013

  • 22 burpee pull-ups
  • 185-lb. back squats, 22 reps
  • Run 200 meters with a 45-lb. plate overhead
4 rounds for time
LEEU.S. Army Staff Sgt. Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th Military Police Battalion, 18th Military Police Brigade, 21st Theater Sustainment Command, based in Sembach, Germany, died on April 26, 2012, from injuries sustained when his vehicle encountered an improvised explosive device in Ghazni Province, Afghanistan.

He is survived by his wife, Katherine; sons, Joshua and David; mother, Brenda, and her husband, Larry Carroll; father, Dick Sr.; sister, Specialist Vanessa Compton; and brother, Michael Carroll.

First posted Nov. 16, 2013

  • Run 400 meters
  • 345-lb. deadlift, 1 rep
  • 185-lb. squat cleans, 3 reps
  • 185-lb. push jerks, 5 reps
  • 3 muscle-ups
  • 15-ft. rope climb, 1 ascent
5 rounds for time
WILLYU.S. Marine Corps Sgt. Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand Province, Afghanistan.

He is survived by his mother and stepfather, Cindy Lee and Ward Easterling; father and stepmother, Mitchell Boyd and Tammy; brothers, Chad, Alex and Curtis; and sister, Layne.

First posted Nov. 22, 2013

  • Run 800 meters
  • 225-lb. front squats, 5 reps
  • Run 200 meters
  • 11 chest-to-bar pull-ups
  • Run 400 meters
  • 2-pood kettlebell swings, 12 reps
3 rounds for time
COFFEYU.S. Marine Cpl. Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012, while conducting combat operations in Helmand Province, Afghanistan.

He is survived by his fiancee, Brittany Dygert; and his parents, Grant and Inger.

First posted Dec. 11, 2013

  • Run 800 meters
  • 135-lb. back squats, 50 reps
  • 135-lb. bench presses, 50 reps
  • Run 800 meters
  • 135-lb. back squats, 35 reps
  • 135-lb. bench presses, 35 reps
  • Run 800 meters
  • 135-lb. back squats, 20 reps
  • 135-lb. bench presses, 20 reps
  • Run 800 meters
  • 1 muscle-up
For time
DGU.S. Air Force Maj. Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on Aug. 8, 2012, from injuries suffered during a suicide-bomb attack in Kunar Province, Afghanistan.

He is survived by his wife, Heather; daughters, Nyah and Ava; and son, Garrett.

First posted Dec. 26, 2013

  • 8 toes-to-bars
  • 35-lb. dumbbell thrusters, 8 reps
  • 35-lb. dumbbell walking lunges, 12 steps
As many rounds as possible in 10 minutes
TKU.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on Aug. 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar Province, Afghanistan.

He is survived by his wife, Kami; son, Brody; daughter, Margaret; parents, George and Patricia; and brothers, John and George.

First posted Dec. 28, 2013

  • 8 strict pull-ups
  • 8 box jumps, 36-inch box
  • 2-pood kettlebell swings, 12 reps
As many rounds as possible in 20 minutes
TAYLORDavid TaylorU.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point.

He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.

First posted April 6, 2014

  • Run 400 meters
  • 5 burpee muscle-ups
  • If you have a 20-lb. vest or body armor, wear it.

4 rounds for time
JUSTINU.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan, assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina, died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations.

He is survived by his parents, Vickie Hayes and Richard; stepmother, Shawna; stepfather, Steven C. Cornell; sisters, Adrienne Russell, Morgan Compton and Veronica Compton; stepbrothers, Jeremy Borey and Adam Cornell; and stepsister, Jessica Borey.

First posted April 10, 2014

  • Body-weight back squats
  • Body-weight bench presses
  • Strict pull-ups
30-20-10 reps for time of
NUKESU.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, California, assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, California, died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman.

He is survived by his parents, Socrates Peter and Patricia; and his brothers, Mike and Marty.

First posted April 15, 2014

    • 8 minutes to complete:

    • 1-mile run
    • 315-lb. deadlifts, max reps
    • Then, 10 minutes to complete:

    • 1-mile run
    • 225-lb. power cleans, max reps
    Then, 12 minutes to complete:

  • 1-mile run
  • 135-lb. overhead squats, max reps
Each interval, run for time and complete max reps of the movement
ZEMBIECU.S. Marine Corps Maj. Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007, in Baghdad, Iraq.

He is survived by his wife, Pamela; daughter, Fallyn; parents, Donald and Jo Ann; and brother, John.

First posted May 9, 2014

    • 185-lb. back squats, 11 reps
    • 7 strict burpee pull-ups
    • 400-meter run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.

5 rounds for time
ALEXANDERStaff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Gerogia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012, in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device.

He is survived by his wife, Kimberly; and two sons, Alexander Blaine and Danny.

First posted May 25, 2014

  • 135-lb. back squats, 31 reps
  • 185-lb. power cleans, 12 reps
5 rounds for time
BELLAir Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, Louisiana, died Jan. 5, 2012, at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device.

He is survived by his wife, Alaina; parents, Richard Bell and Brenda Hart; sister, Candice; stepfather, David Aldrich; stepmother, Kim; stepsister, Stephanie Battista; stepbrother, Matthew Aldrich; maternal grandparents, Ross and Gertrude Peters; paternal grandmother, Carmen; mother- and father-in-law, Mike and Brenda Hart; sister- and brother-in-law, Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

First posted July 4, 2014

  • 185-lb. deadlifts, 21 reps
  • 15 pull-ups
  • 185-lb. front squats, 9 reps
3 rounds for time
JBOU.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire.

He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira.

First posted Aug. 16, 2014

  • 115-lb. overhead squats, 9 reps
  • 15-foot legless rope climbs, beginning from seated, 1 ascent
  • 115-lb. bench presses, 12 reps
As many rounds as possible in 28 minutes
KEVINNavy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012, in Uruzgan Province, Afghanistan, while supporting combat stability operations.

Ebbert is survived by his wife, Ursula; mother, Charlie Jordan; sister, Samantha Ebbert Martinez; stepsisters, Amy Funk and Kate Renner; stepfather, Mark Ritz; and grandfathers, Richard Ebbert and James Jordan. He was preceded in death by his father, Jeffrey, a retired Navy SEAL.

First posted Aug. 24, 2014

  • 185-lb. deadlifts, 32 reps
  • 32 hanging hip touches, alternating arms
  • 800-meter running farmers carry, 15-lb. dumbbells
3 rounds for time
ROCKETU.S. Army Sgt. 1st Class Aaron “Rocket” Henderson, 33, of Houlton, Maine, assigned to the 2nd Battalion, 5th Special Forces Group (Airborne), died Oct. 2, 2012, at Bagram Air Base, Afghanistan, of wounds suffered from an improvised explosive device in Zombalay Village, Afghanistan.

Henderson is survived by his mother, Christine; brothers, Bob, Corey and Sam; sisters-in-law, Leisa, Holly and Kiley; and nephews and nieces, Kurtis, Kaitlyn, Davis, Dallas, Mia and Daniel. He is preceded in death by his father, Dallas.

First posted Sept. 6, 2014

  • 50-yard swim
  • 10 push-ups
  • 15 squats
As many rounds as possible in 30 minutes
RILEYArmy Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire.

Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother, Ken; and a number of family members.

First posted Sept. 28, 2014

If you have a weight vest or body armor, wear it.

  • Run 1.5 miles
  • 150 burpees
  • Run 1.5 miles
For time
FEEKSSpecial Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West Coast, died Aug. 16, 2012, in a helicopter crash northeast of Kandahar, Afghanistan, while supporting Operation Enduring Freedom.

Feeks is survived by his mother and father, Thomas and Ginny; sister, Regina; and wife, Emily.

First posted Oct. 3, 2014

  • 2 x 100-meter shuttle sprint
  • 2 squat clean thrusters, 65-lb. dumbbells
  • 4 x 100-meter shuttle sprint
  • 4 squat clean thrusters, 65-lb. dumbbells
  • 6 x 100-meter shuttle sprint
  • 6 squat clean thrusters, 65-lb. dumbbells
  • 8 x 100-meter shuttle sprint
  • 8 squat clean thrusters, 65-lb. dumbbells
  • 10 x 100-meter shuttle sprint
  • 10 squat clean thrusters, 65-lb. dumbbells
  • 12 x 100-meter shuttle sprint
  • 12 squat clean thrusters, 65-lb. dumbbells
  • 14 x 100-meter shuttle sprint
  • 14 squat clean thrusters, 65-lb. dumbbells
  • 16 x 100-meter shuttle sprint
  • 16 squat clean thrusters, 65-lb. dumbbells
For time
NEDSpecial Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.

He is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.

First posted Oct. 30, 2014

  • 11 body-weight back squats
  • 1,000-meter row
7 rounds for time
SHAMAir Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.

He is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

First posted Oct. 31, 2014

  • 11 body-weight deadlifts
  • 100-meter sprint
7 rounds for time
OZZYU.S. Air Force Master Sgt. Thomas “Ozzy” Crowell, 36, of Neosho, Missouri, died Nov. 1, 2007, near Balad Air Base in Iraq. The special agent for the Air Force Office of Special Investigations, Detachment 301 at Scott Air Force Base, Illinois, sustained wounds from an improvised explosive device that struck his vehicle.

Crowell is survived by his wife, Carol; two sons, Eric and Ian; and his mother, Peggy Whipp.

First posted Nov. 1, 2014

  • 11 deficit handstand push-ups
  • 1,000-meter run
7 rounds for time
JENNYU.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state.

Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

First posted Nov. 28, 2014

  • 45-lb. overhead squats, 20 reps
  • 45-lb. back squats, 20 reps
  • 400-meter run
Complete as many rounds as possible in 20 minutes
SPEHARU.S. Navy Special Warfare Operator Petty Officer 2nd Class (SEAL) Nicholas Spehar died Aug. 6, 2011, in Wardak Province, Afghanistan, of wounds suffered when his helicopter was shot down. The 24-year-old, of St. Paul, Minnesota, was assigned to a West Coast-based Naval Special Warfare unit and served during Operation Enduring Freedom.

Spehar is survived by his parents, Patrick and Annette; and siblings, Luke, Jacob and Lisa, and Marie Mielke.

First posted Dec. 13, 2014

  • 135-lb. thrusters, 100 reps
  • 100 chest-to-bar pull-ups
  • Run 6 miles
For time
LUKEMarine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom.

Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

First posted Dec. 29, 2014

  • Run 400 meters
  • 155-lb. clean and jerks, 15 reps
  • Run 400 meters
  • 30 toes-to-bars
  • Run 400 meters
  • 45 wall-ball shots, 20-lb. ball
  • Run 400 meters
  • 1.5-pood kettlebell swings, 45 reps
  • Run 400 meters
  • 30 ring dips
  • Run 400 meters
  • 155-lb. weighted lunges, 15 steps
  • Run 400 meters
For time
ROBBIEU.S. Army Staff Sergeant Robert J. Miller died Jan. 25, 2008, in Bari Kowt, Afghanistan, of wounds sustained when he encountered small-arms fire while conducting combat operations. The 24-year-old, of Oviedo, Florida, was assigned to the 3rd Battalion, 3rd Special Forces Group (Airborne) in Fort Bragg, North Carolina, and served during Operation Enduring Freedom. In October of 2010, Miller was awarded the Medal of Honor posthumously for his heroic actions in combat.

Miller is survived by his parents, Philip and Maureen; brothers, Thomas, Martin and Edward; and sisters, Joanna, Mary, Therese and Patricia.

First posted Jan. 24, 2015

  • 8 freestanding handstand push-ups
  • 15-foot L-sit rope climb, 1 ascent
Complete as many rounds as possible in 25 minutes
SHAWNU.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012. The 28-year-old was fatally injured in a training exercise at Land Between the Lakes National Recreation Area in Golden Pond, Kentucky. He was assigned to Company B, 4th Battalion, 5th Special Forces Group (Airborne) in Fort Campbell.

Hogan is survived by his parents, Richard and Jean; and sister, Nicole.

First posted Feb. 18, 2015

    • Run 5 miles

Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.

For time and number of intervals
FOOSgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff’s Office for 12 years and had just been promoted to Sergeant Deputy.

He is survived by his wife, Holly; daughters, Brooklyn and Jordan; parents, William and Candy; brothers, Brian, Ken and Brad; grandmother, Romanita Rodriguez; and eight nieces and nephews.

First posted March 1, 2015

  • 170-lb. bench presses, 13 reps

Then, complete as many rounds as possible in 20 minutes of:

  • 7 chest-to-bar pull-ups
  • 77 double-unders
  • 170-lb. squat clean thrusters, 2 reps
  • 28 sit-ups
As many rounds as possible in 20 minutes, with buy-in
BOWENCaptain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building.

He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

First posted March 8, 2015

  • Run 800 meters
  • 275-lb. deadlifts, 7 reps
  • 10 burpee pull-ups
  • 53-lb. single-arm kettlbell thrusters, 14 reps (7 each arm)
  • 20 box jumps, 24-inch box
3 rounds for time
GAZAAir Force Capt. Lucas “Gaza” Gruenther, 32, of Twain Harte, California, died on January 28, 2013, when his F-16 went down in the Adriatic Sea off the coast of Italy as a result of bad weather. Gruenther was the chief of flight safety for the 31st Fighter Wing at Aviano Base, Italy, at the time of his death.

He is survived by his wife, Cassy; daughter, Serene; parents, Romel Mathias and Joseph Malin; brother and sister-in-law, Alex and Britton; and brother, Chance Hildreth.

First posted March 15, 2015

  • 35 kettlebell swings, 1.5 pood
  • 30 push-ups
  • 25 pull-ups
  • 20 box jumps, 30-inch box
  • 1-mile run
5 rounds for time
CRAINOfficer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team.

He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

First posted March 21, 2015

  • 34 push-ups
  • 50-yard sprint
  • 34 deadlifts, 135 lb.
  • 50-yard sprint
  • 34 box jumps, 24-inch box
  • 50-yard sprint
  • 34 clean and jerks, 95 lb.
  • 50-yard sprint
  • 34 burpees
  • 50-yard sprint
  • 34 wall-ball shots, 20-lb. ball
  • 50-yard sprint
  • 34 pull-ups
  • 50-yard sprint
2 rounds for time
CAPOOTOfficer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations.

Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine; mother, Beverly Sue; brother and sister-in-law, Louie and Susie DeCarlo; and several other family members. He is preceded in death by his father, Lowell Jesse Capoot.

First posted May 20, 2015

  • 100 push-ups
  • Run 800 meters
  • 75 push-ups
  • Run 1,200 meters
  • 50 push-ups
  • Run 1,600 meters
  • 25 push-ups
  • Run 2,000 meters
For time
HALLU.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida.

Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

First posted June 7, 2015

  • 225-lb. cleans, 3 reps
  • 200-meter sprint
  • 20 kettlebell snatches, 1.5 pood (10 each arm)
  • Rest 2 minutes
5 rounds for time
SERVAISU.S. Air Force Senior Airman Adam Servais, of Onalaska, Wisconsin, died Aug. 19, 2006, in Uruzgan Province, Afghanistan, when his vehicle came under hostile fire. The 23-year-old was assigned to the 23rd Special Tactics Squadron, Hurlburt Field, Florida.

Servais is survived by his parents, Peter and Susan; and sister, Laura.

First posted June 9, 2015

  • Run 1.5 miles

Then, 8 rounds of:

  • 19 pull-ups
  • 19 push-ups
  • 19 burpees

Then,

  • 400-meter sandbag carry (heavy)
  • 1-mile farmers carry with 45-lb. dumbbells
For time
PKU.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member.

He is survived by his mother and stepfather, Helen Pedersen Keiser and Bob Keiser; father, Henry Keel; sister, Mary Elizabeth Keel; and fiancèe, Celeste Pizza.

First posted July 3, 2015

  • 225-lb. back squats, 10 reps
  • 275-lb. deadlifts, 10 reps
  • 400-meter sprint
  • Rest 2 minutes
5 rounds for time
MARCOU.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California.

Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

First posted July 5, 2015

  • 21 pull-ups
  • 15 handstand push-ups
  • 9 thrusters, 135 lb.
3 rounds for time
RENÉDanish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet.

Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

First posted Aug. 14, 2015

    • Run 400 meters
    • 21 walking lunges
    • 15 pull-ups
    • 9 burpees

If you have a 20-lb. weight vest or body armor, wear it.

7 rounds for time
PIKEU.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor.

Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner.

First posted Aug. 23, 2015

  • 75-lb. thrusters, 20 reps
  • 10 strict ring dips
  • 20 push-ups
  • 10 strict handstand push-ups
  • 50-meter bear crawl
5 rounds for time
KUTSCHBACHU.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany.

Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew.

First posted Sept. 20, 2015

  • 11 back squats, 185 lb.
  • 10 jerks, 135 lb.
7 rounds for time
JENNIFERCanadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death.

Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family members.

First posted Sept. 25, 2015

  • 10 pull-ups
  • 15 kettlebell swings, 1.5 pood
  • 20 box jumps, 24-inch box
As many rounds as possible in 26 minutes
HORTONU.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard.

Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family members.

First posted Oct. 10, 2015

    • 9 bar muscle-ups
    • 11 clean and jerks, 155 lb.
    • 50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.

9 rounds for time, with a partner
SCOOTERSgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death.

Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family members and friends. He is preceded in death by his mother, Alice.

First posted Oct. 15, 2015

On a 35-minute clock with a partner, complete as many rounds as possible in 30 minutes of:

  • 30 double-unders
  • 15 pull-ups
  • 15 push-ups
  • 100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift.

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

30-minute AMRAP, and 5 minutes to find 1-rep-max
MATT 16U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania.

Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi.

First posted Nov. 11, 2015

  • 16 deadlifts, 275 lb.
  • 16 hang power cleans, 185 lb.
  • 16 push presses, 135 lb.
  • Run 800 meters
  • 16 deadlifts, 275 lb.
  • 16 hang power cleans, 185 lb.
  • 16 push presses, 135 lb.
  • Run 800 meters
  • 16 deadlifts, 275 lb.
  • 16 hang power cleans, 185 lb.
  • 16 push presses, 135 lb.
For time
T.U.P.U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington.

He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family members. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.

First posted Dec. 8, 2015

15-12-9-6-3 reps for time of:

  • 135-lb. power cleans
  • Pull-ups
  • 135-lb. front squats
  • Pull-ups
For time
HARPERPhoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years.

He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

First posted Dec. 26, 2015

  • 9 chest-to-bar pull-ups
  • 135-lb. power cleans, 15 reps
  • 21 squats
  • 400-meter run with a 45-lb. plate
As many rounds as possible in 23 minutes
SISSONU.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

First posted Jan. 31, 2015

    • 15-ft. rope climb, 1 ascent
    • 5 burpees
    • 200-meter run

If you have a 20-lb. weight vest or body armor, wear it.

As many rounds as possible in 20 minutes
TERRYDrug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana, was killed during a robbery attempt in Bogotà, Colombia, on June 20, 2013. Prior to his 13 years of service with the D.E.A., Special Agent Watson worked for the U.S. Marshal’s Service and served in the U.S. Army.

He is survived by his wife, Fadia Margarita De La Rosa; father, Paul, and his wife, Linda; mother, Henrietta; brother, Scott; and numerous other family members and friends.

First posted Feb. 28, 2016

  • 1-mile run
  • 100 push-ups
  • 100-meter bear crawl
  • 1-mile run
  • 100-meter bear crawl
  • 100 push-ups
  • 1-mile run
For time
BIG SEXYSgt. Lance “Big Sexy” McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff’s Office, and as a member of the SWAT Team in Hood County, Texas.

He is survived by his wife, Katy; and two children, Abigail and Quinton.

First posted March 9, 2015

  • 6 deadlifts, 315 lb.
  • 6 burpees
  • 5 cleans, 225 lb.
  • 5 chest-to-bar pull-ups
  • 4 thrusters, 155 lb.
  • 4 muscle-ups
5 rounds for time
WOEHLKEBrian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012.

He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.

First posted March 29, 2015

    • 4 jerks, 185 lb.
    • 5 front squats, 185 lb.
    • 6 power cleans, 185 lb.
    • 40 pull-ups
    • 50 push-ups
    • 60 sit-ups

Rest 3 minutes between rounds.

3 rounds, each for time
MAUPINU.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

First posted April 10, 2016

  • Run 800 meters
  • 49 push-ups
  • 49 sit-ups
  • 49 squats
4 rounds for time
HILDYArmy Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.

First posted May 29, 2016

WOEHLKE

    • 100-calorie row
    • 75 thrusters, 45-lb. barbell
    • 50 pull-ups
    • 75 wall-ball shots, 20-lb. ball
    • 100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it.

For time
T.J.United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas, died May 2, 2016, from a gunshot wound when he tried to disarm a gunman at a local Walgreens. Antell was the owner of CrossFit Abattoir.

He is survived by his wife, Crystal; sons, Hayden and Liam; daughter, Rilee; and many other friends and family members.

First posted July 3, 2016

    • 185-lb. bench presses, 10 reps
    • 10 strict pull-ups
    • 135-lb. thrusters, max set

Repeat the triplet until you have completed 100 reps of the thruster.

For time
MONTISgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.

Monti is survived by his parents, Paul and Janet; brother, Timothy; and sister, Niccole.

First posted July 15, 2016

  • 50 step-ups with 45-lb. barbell, 20-in. box
  • 135-lb. cleans, 15 reps
  • 50 step-ups with 45-lb. barbell, 20-in. box
  • 135-lb. snatches, 10 reps
5 rounds for time
DVBOfficer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

First posted Aug. 26, 2016

  • Run 1 mile with a 20-lb. medicine ball

Then, 8 rounds of:

  • 10 wall-ball shots
  • 1 rope ascent
  • Run 800 meters with a 20-lb. medicine ball

Then, 4 rounds of:

  • 10 wall-ball shots
  • 1 rope ascent
  • Run 400 meters with a 20-lb. medicine ball

Then, 4 rounds of:

  • 10 wall-ball shots
  • 1 rope ascent
For time
NICKMANU.S. Army Spc. Nicholas B. Burley, 22, of Red Bluff, California, died July 30, 2013, in Logar Province, Afghanistan, of injuries caused by indirect fire. Burley was assigned to 6th Squadron, 8th Cavalry Regiment, 4th Infantry Brigade Combat Team, 3rd Infantry Division, Fort Stewart, Georgia.

Burley is survived by his mother, Tammy Kneebone; father, Mike Burley; brothers, Michael Collins, Zachary Miller and Will Burley; and many other friends and family members.

First posted Sept. 3, 2016

With a 55-lb. and 35-lb. dumbbell, 10 rounds of:

  • 200-meter farmers carry with both dumbbells
  • 35-lb. weighted pull-ups, 10 reps
  • 55-lb. dumbbell snatches, 20 reps, alternating arms
For time
MARSTONSpecial Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family members.

First posted Sept. 27, 2016

  • 405-lb. deadlift, 1 rep
  • 10 toes-to-bars
  • 15 bar-facing burpees
Complete as many rounds as possible in 20 minutes
ARTIEPolice Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.

First posted Oct. 23, 2016

  • 5 pull-ups
  • 10 push-ups
  • 15 squats
  • 5 pull-ups
  • 10 thrusters, 95 lb.
Complete as many rounds as possible in 20 minutes
HOLLYWOODSgt. Jonathan Stuart “Hollywood” Hollingsworth, 35, of Rotherham, Yorkshire, England, was killed on Nov. 23, 2006, during a mission in Basra, Iraq. At the time of his death, he was serving with the D Squadron, 22nd SAS Regiment, in the British Army. He received the Conspicuous Gallantry Cross and Queen’s Gallantry Medal for his bravery in the line of duty.
Hollingsworth was a fitness enthusiast and loved pushing himself past the “hurt locker,” according to his friends. His favorite activities included running, skydiving and rugby.
He is survived by his wife, Kate; and sons, Jake and Billy.

First posted Nov. 22, 2016

  • Run 2 km
  • 22 wall-ball shots, 30-lb. ball
  • 22 muscle-ups
  • 22 wall-ball shots, 30-lb. ball
  • 22 power cleans, 185-lb.
  • 22 wall-ball shots, 30-lb. ball
  • Run 2 km
For time
MANUELItalian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.

Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.

Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family members.

First posted Dec. 02, 2016

    • 3 minutes of rope climbs
    • 2 minutes of squats
    • 2 minutes of push-ups
    • 3 minutes to run 400 meters

Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.

5 rounds for max reps
TIFFUnited States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.

First posted Dec. 23, 2016

  • Run 1.5 miles

Then, perform as many rounds as possible of:

  • 11 chest-to-bar pull-ups
  • 7 hang squat cleans, 155 lb.
  • 7 push presses, 155 lb.
On a 25-minute clock
PAUL PENAArmy Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.

He is survived by his mother, Cecilia.

First posted Jan. 19, 2017

  • 100-meter sprint
  • 19 kettlebell swings, 2 pood
  • 10 burbee box jumps, 24-in. box
  • Rest 3 minutes
7 rounds, each for time
YETIMark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management’s Great Basin Smokejumpers.

Urban embodied positivity, hard work, self improvement and fun.

He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family members.

First posted Feb. 21, 2017

  • 25 pull-ups
  • 10 muscle-ups
  • 1.5-mile run
  • 10 muscle-ups
  • 25 pull-ups
For time
LIAMU.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

First posted March 21, 2017

    • Run 800 meters with a 45-lb. plate
    • 100 toes-to-bars
    • 155-lb. front squats, 50 reps
    • 15-ft. rope climbs, 10 ascents
    • Run 800 meters with a 45-lb. plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.

For time
WESU.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.
First posted April 15, 2017

Run 800 meters with a 25-lb. plate

Then, 14 rounds of:

  • 5 strict pull-ups
  • 4 burpee box jumps, 24-in. box
  • 3 cleans, 185 lb.

Then, run 800 meters with a 25-lb. plate

For time
MIRONMirosław “Miron” Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997.

Łucki enjoyed cross-country running and the intensity of CrossFit workouts. When it came to fitness his motto was “100 percent or it’s not worth the hassle.”

Łucki is survived by his wife and son.

First posted April 30, 2017

  • 800-meter run
  • 23 back squats, ¾ body weight
  • 13 deadlifts, 1 ½ body weight
5 rounds for time
PATArmy Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.

Hawkins’ friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team and particularly enjoyed wearing weighted body armor during his workouts.

Hawkins is survived by his wife, Brittanie; and parents, Roy and Sheila.

First posted May 29, 2017

  • 25 pull-ups
  • 50-ft. front-rack lunge, 75 lb.
  • 25 push-ups
  • 50-ft. front-rack lunge, 75 lb.
Wearing a 20-lb. vest, 6 rounds for time
SCOTTYScott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).

First posted June 16, 2017

  • 5 deadlifts, 315 lb.
  • 18 wall-ball shots, 20-lb. ball
  • 17 burpees, over the bar
Complete as many rounds as possible in 11 minutes
RICHU.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.

Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.

Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.
First posted July 4, 2017

13 squat snatches, 155 lb.

Then, 10 rounds of:

  • 10 pull-ups
  • 100-meter sprint

Then, 13 squat cleans, 155 lb.

For time
DALLAS 5On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members. First posted July 8, 2017

5 minutes of:

  • Burpees

Then, 5 minutes of:

  • 7 deadlifts, 155 lb.
  • 7 box jumps, 24-in. box

Then, 5 minutes of:

  • Turkish get-ups, 40-lb. dumbbell

Then, 5 minutes of:

  • 7 snatches, 75 lb.
  • 7 push-ups

Then, 5 minutes of:

    • Rowing (calories)
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
DUNNMarine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.

His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.

He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.

First posted Aug. 24, 2017

  • 3 muscle-ups
  • 1 shuttle sprint, 5 yards, 10 yards, 15 yards
  • 6 burpee box jump-overs, 20-in. box
    On the burpees, jump over the box without touching it.
Complete as many rounds as possible in 19 minutes
KEVOperator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces.

Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees.

He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.

First posted Sept. 6, 2017

With a partner:

  • 6 deadlifts, 315 lb., each
  • 9 bar-facing burpees, synchronized
  • 55-ft. partner barbell carry, 315 lb.
Complete as many rounds as possible in 26 minutes
EMILYSecond Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

First posted Sept. 10, 2017

10 rounds:

  • 30 double-unders
  • 15 pull-ups
  • 30 squats
  • 100-meter sprint
  • Rest 2 minutes
For time
ANDYU.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family members.

First posted Sept. 26, 2017

Wearing a 20-lb. vest:

  • 25 thrusters, 115 lb.
  • 50 box jumps, 24 in.
  • 75 deadlifts, 115 lb.
  • 1.5-mile run
  • 75 deadlifts, 115 lb.
  • 50 box jumps, 24 in.
  • 25 thrusters, 115 lb.
For time
VIOLAU.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

First posted Nov. 11, 2017

  • Run 400 meters
  • 11 power snatches, 95 lb.
  • 17 pull-ups
  • 13 power cleans, 95 lb.
Complete as many rounds as possible in 20 minutes
COFFLANDU.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

First posted Nov. 13, 2017

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:

  • 800-m run
  • 30 push-ups
For time
THE LYONCapt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.
First posted Dec. 27, 2017

  • 165-lb. squat cleans, 7 reps
  • 165-lb. shoulder-to-overheads, 7 reps
  • 7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.
Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

5 rounds, each for time
TMarine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.
First posted Feb. 4, 2018

  • 100-meter sprint
  • 10 squat clean thrusters
  • 15 kettlebell swings
  • 100-meter sprint

Rest 2 minutes
Men: 115 lb. and 2 pood
Women: 75 lb. and 1.5 pood

5 rounds for time
HAVANAItalian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.
First posted Feb. 20, 2018

  • 150 double-unders
  • 50 push-ups
  • 15 power cleans

Men: 185 lb.
Women: 125 lb.

As many rounds as possible in 25 minutes
What is CrossFit’s diet prescription? 2018-03-27T15:06:25+00:00

The short answer: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

To optimize fitness, you will need to measure and record intake, evaluate performance and potentially change intake until the desired results are achieved. This approach to diet is no different than the approach to workouts.

To start, we recommend everyone give the baseline Zone Diet prescription a try for four weeks. Doing so will help you establish measurable, observable, repeatable data on your input (food) and output (performance). Once you have completed a minimum baseline term of four weeks, you may find you have to make small tweaks to the block prescription until you achieve your best performance.

This type of measured, systematic self-observation will be the best guide as to whether you should eat any type of food or implement any diet “strategy.”

For instance, experimentation will give you valuable information on grains, legumes, dairy and salt, and it can even help you plan the frequency and timing of your meals. You may need to your adjust your food intake for your lifestyle, goals, discipline, commitment level, etc. You may choose to experiment with supplementation, post-workout nutrition, fasting, and so on. You may choose to include a cheat meal, eat more fat, consume more food, etc.

Overall, diet is specific to each individual, and he or she can optimize diet by carefully tracking input and output.

What are the best Zone Diet references? 2018-03-27T15:07:00+00:00

Read [“Mastering The Zone”] by Barry Sears.

The Zone website is also a good resource.

The CrossFit Journal article “Zone Meal Plans” has an easy-to-understand explanation of the Zone, as well as recipes and a block chart for the most popular foods.

These references will help you get started.